Posts tagged Functional Range Conditioning
What is FRC?

Every Thursday at 12:15pm, Brenna Backe hosts an FRC class in the Koa Fit Studio. Most of the participants are there every week as they can feel the difference in their bodies instantly from this practice. FRC stands for Functional Range Conditioning and uses specific movements to create more mobility and stability at the joints. Instead of focusing on lengthening or strengthening muscles, FRC narrows in on the joint itself.

Brenna found this practice because she knew there was something missing. She did all of the foam rolling, stretching, and corrective exercises, but still felt her motion was limited. FRC proved to be the answer she was looking for. In a matter of weeks, her movement became more fluid, less restricted, and experienced less tweaks and pain. Because of the increase range, she was also able to lift heavier, in deeper and bigger ranges of motion, which lead to better performance in her activities like cycling and gardening.

The science behind FRC is sound. Here is the start to some explanations of why and how it works.

What does FRC do?

In FRC, there are 3 main goals - mobility development, joint strength, and body control.

Mobility Development - You can’t move or strengthen where you can’t move. If you are a person that lacks the movement and range of motion you need to perform and move about life, then addressing this deficit becomes top priority. Mobility in this sense refers to the amount of usable range of motion you have in your joints.

Joint Strength - During the mobility development, we are strengthening the joint as we expand our range of motion. By doing this, we create usable range of motion that is as strong as it is mobile. Joint pain is either brought on by someone going beyond their movement range and stressing the joint, or by someone having too much range, and not enough strength in that range, to have control over a motion. FRC addresses both of these issues by creating the range and then immediately following it up with strength work for that specific range.

Body Control - The result of training with FRC is better body control. By doing joint specific training, we teach ourselves to “uncouple” movements and decrease compensation patterns. We train our bodies to move specifically and our joints will move more freely without being held back by our compensation patterns.



How Does FRC Improve Mobility and Function?

1) Space Cultivation - Certain exercises, like the CARs, are used to maintain the space already in the joint or improved in the joint by other training in the class. Step 1 in this practice is to keep the mobility you have, learn how to control it, and build upon it.

2) End Range Work - End range work is used to increase our range of motion and then strengthen and activate that range so that is usable. Passive stretching increase flexibility, but if it is not followed by strengthening work, we have just created uncontrolled space. This is a liability and anyone who is hyper-mobile has experienced the repercussions of having range of motion without the control or strength.

End Range work not only helps us control our full range of motion, it also increases overall strength. Strength in any range is on a bell curve, meaning we are strongest in our mid-range and weakest at our end-ranges. However, if we improve our strength at the end range, we improve the strength of the overall range. So we get the added benefit of more range while we train for more strength.

3) Full Range Work - We wrap up the FRC work with full range work to achieve coordination and control of the new range with the old, to maintain the strength and range we have created, and to move into any performance specific strengthening and training work we may need for our lives or sport.


Why Joint Specific Training?

Afference is the brains ability to receive signals from the body. In other words, it is how your brain knows what size and range of motion your shoulder has. When we train specifically at the joint, we are tapping into our central nervous system, and this afferent feedback, and mapping or re-mapping our brains to the movement we have within our joints. This is why most FRC participants feel results immediately after class compared with just stretching. It is a faster and more efficient way to gain the range of motion you need.


More answers will be added in the coming weeks. If you are interested in FRC, Brenna hosts a live class every Thursday at 12:15pm at Koa Fit Studio.

If you are unable to join us on Thursdays, peruse our online library and select “FRC” from the dropdown menu to try some things on your own. Start with the full CARs routine to test your starting range in each joint.

FRC Special Series - Foot and Ankle

Thursday, November 16th at 4:45pm

Join Koa Fit owner, Brenna Backe, for a FRC Mobility Special Series Class dedicated to the Foot and Ankle.

Lack of mobility and strength in our feet and ankles can lead to a host of problems from our feet to our low backs. If you walk, hike, run, or squat down, you will want this class.

Class is 1 hour and limited to 12 people. You may use your class pack for this class. You must register in advance. Please sign up by clicking below or call/text Nicola at 720-428-8863.

FRC - Full CARs Class

Monday, January 30th at 5:15pm | IN-PERSON AND ONLINE

Join us for this FRC Special Series Class to learn the full CARs routine. CARs stands for Controlled Articular Rotations. These rotations help us both assess our movement and expand our capacity.

What does this mean for you?

  • It means moving more smoothly.

  • Less tweaks and pains in the joint.

  • More fluidity and range in your movements.

  • More power and strength.

  • More protection against future injury.

The full CARs routine is something that can be (and should be) done daily. This IS your daily maintenance program.

This class will be 75 minutes. It will be held at Koa Fit Studio in-person and online via Zoom (link below). In-person is limited to 12 people. Please reserve your spot in advance by clicking below or emailing Nicola at admin@koafitusa.com

FRC - Squat Mobility Class

Friday, December 9th at 2:15pm

This is an FRC (Functional Range Conditioning) Special Series Class.

The squat is one of our most useful movements. From sitting down and standing up, to picking up heavy loads, to ducking, crouching, and jumping, the squat is utilized daily. Our ability to squat well is also linked to our longevity. This class will focus on the prerequisites the body needs to be able to squat, as deep as possible, and without pain or unneeded wear on the joints.

Space is limited to 12 people. This class in-person, at Koa Fit Studio.

Please sign up in advance to reserve your spot by clicking below or calling/texting 720-428-8863.

Normal, class cack rates apply.

Please cancel at least 12 hours in advance to avoid being charged.

Koa Fit's 10th Anniversary Celebration!

Koa Fit turns 10 this September and we want to celebrate with you! Check out the schedule below for special classes, seminars, and workshops.

  • Wednesday, September 7th at 5:30pm - FREE Interactive Shoulder Workshop Book Now

Join Koa Fit owner, Brenna Backe and Megan Davis from Mend Physical Therapy for an evening dedicated to the shoulder. This workshop will include a mobility class with a focus on improving the quality of movement in the shoulder. Megan Davis, DPT will follow up with important information on keeping those shoulders healthy and will also open the floor to any questions.

  • Saturday, September 10th at 9am - FREE FRC Mobility Class - Spine and Hips Book Now

This class will specifically focus on the spine and hips. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

  • Saturday, September 10th at 10:30am - FREE FRC Mobility Class - Hips and Knees Book Now

This class will focus on the hips and knees. Functional Range Conditioning (FRC) is strength training within mobility. FRC is a comprehensive joint training system that helps improve your movement potential. Each class will focus on improving your mobility, joint strength, and nervous system function with the goal of improving your movement capabilities.

March - Functional Range Conditioning

In the past few months, Brenna Backe was able to attend 2 workshops from Functional Range Systems. She is beyond impressed with this system and its ability to not only improve mobility, but push the upper limits of increasing strength. Due to the specificity of the system, the ability to make these gains can all be done with less volume and less stress on the body. It is the definition of working smarter.

All month long, we will be posting exercises and movements that utilize this system. This system has a high focus on the joint capsules. Try them out and let us know what you think.